Monday, December 11
Warm-up: 2 rounds - 12 air squat + 10 pvc pass through + 8 tempo ring row + 6 alt reverse Samson + 4 bear complex (empty barbell) + :30 easy bike
Strength:
In 15:00, complete 4 rounds of the following (:90 rest between rounds) -
1-3 bear complex (start light and build to WOD weight)
:30-:60 rope climb or rope climb progressions*
WOD:
12:00 AMRAP -
1 bear complex (135/95 115/75 85/55)
10 cal bike (scale to 7)
Accessory:
Accumulate 60 v-up pass throughs
https://youtube.com/shorts/Jq9-fJNYTSY?si=1Pb9g0N92OW-wxXf
*Rope climb progression ideas -
Army pull-ups
https://youtube.com/shorts/uUV8tkTJVbk?si=7t6_QCm0ujgzX2YT
Modified rope climb
https://youtu.be/BsDRv1fiXIY?si=LsUKcWdFUdgUR6mQ
Foot work w/ pull-up
https://youtu.be/j0DLjIhbWjI?si=B3WNUzNI-H1Elg0o
Tuesday, December 12
Warm-up: 3 rounds - :30 easy jump rope + :20 handstand hold + 10 alt Cossack squat + 8 push-up to pike + 6/side thoracic rotation from runners lunge
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
Max distance handstand walk (take up to 3 attempts/round) or :30-:45 handstand walk progression
8-10/side goblet lunge, deficit if possible (54/35 or 35/20 or 20/10) https://youtu.be/Mmubu0BNiME?feature=shared
WOD: (16:00)
4 rounds for max reps (3:00 work / 1:00 rest) -
5 wall walks
50 double under or 100 singles
Max reps bodyweight movement listed below
Round 1 = burpees
Round 2 = sit-ups
Round 3 = push-ups
Round 4 = toes-to-bar, knees-to-elbow, or other core variation
*Score is total burpees + sit-ups + push-ups + ttb
Accessory:
Accumulate :30-:60/position - 3-way banded shoulder stretch
Wednesday, December 13
Warm-up: 3 rounds - 12 banded pull-apart + 10 banded row + 8 DB bench press (2 @ light weight + build) + 6 alt pistol squat to bench + :30 easy row or ski
Strength:
9:00 EMOM -
8-12 alt pistol squat
6-10 ring or trx row (horizontal w/ feet elevated for advanced athlete) https://youtu.be/u3XIZSv2Npw?si=g8Cvb34XebTSekMP
Rest
WOD:
For time (20:00 cap) -
30-20-10
DB bench press (2 @ 50/35 or 40/20 or 20/10)
*1,000 meter row or ski after each round (scale to 500)
Accessory:
Accumulate 30/side - banded single leg RDL
https://youtube.com/shorts/wEaCPnOyR3A?si=qca8jGeOmlmeAL0N
Thursday, December 14
Warm-up: 2 rounds - 10 banded good mornings + 8 muscle clean + 6 front squat (empty barbell) + 4 inch worms + :30 plank + :30 alt quad stretch
Strength:
Every :90 x4 (12:00) -
15 hollow rocks + 12 mountain climbers + 9 tuck-ups
3 deadlift + 3 hang power clean + 3 front squat (build to WOD weight)
WOD:
E2MOM x7 (14:00) -
10 deadlift
8 hang power clean
6 front squat
*Barbell weight = 155/105 or 125/85 or 95/65 (try to complete all 24 reps unbroken)
Accessory:
1:00 banded hip flexor stretch/side (add reach)
1:00 banded hamstring stretch/side
https://youtu.be/OdYvWED-5i4?si=ei-6Lp4osXhWYgyk
Friday, December 15
Warm-up: 2 rounds - 12 alt scorpion stretch + 10 banded snow angels + 8 banded lat pull-down + 6 strict press (empty barbell) + :30 calf stretch/side
Strength:
In 12:00, superset the following for 3 rounds (:90 rest between rounds) -
10-15/side banded row from plank https://youtu.be/_IMOVkjH5q0?feature=shared
5 strict press (start w/ empty barbell and build to WOD weight)
WOD:
In 15:00, complete the following for quality reps @ steady pace -
2-4-6-8-10
Bar muscle-up, jumping bar muscle-up, C2B pull-up, or other pull-up variation
Strict press @ ½ BW or less (from rack if possible - be mindful of pull-up bar space)
*20 meter sled push after each round (heavy if possible)
Accessory:
3x 12-15 barbell hip thrust (same weight as strict press)
Saturday, December 16
Warm-up: 10-8-6-4-2 alt groiner + wall ball clean + pvc pass through + bootstrapper + :30 easy bike
Partner WOD:
20 rounds for time (you go, I go) -
10 wall balls
10/8 cal bike
*Partners switch after 1 full round
Accessory:
1:00/side figure-4 stretch on wall + 1:00 Cobra stretch